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truth spitter
Members Posts: 3,845 ✭✭✭
Just doing this for me. I've tried to keep track of my progress on paper, but I always get tired of writing down, so hopefully this will help me do it. In terms of development, body parts I'm looking to bring up are lower body (calves especially) followed by arms. I'm currently cutting to 9% body fat. I'm 12% as of today. I fluctuate between 165-170lb. Today I was 166lb. I will be carb cycling, moderate carbs M-F with a carb spike aka cheat day on Sat. In terms of exercises that I'd specifically like to work on in increasing...deadlifts.
Favorite supplements that will hopefully be a staple throughout the year will be:
ON Gold Standard 100% Whey Protein
Creatine
Controlled Labs White Flood
Controlled Labs Purple Wraath
04/10/2011
Light Full Body
Bench Press
135/12x1
155/10x1
185/8x1
T Pushups
15/8x1
10/5x3
Deadlifts
135/8x2
185/8x1
Squats
135/12x1
185/8x1
Leg Extension
90/10x1
Overhead Shrugs
95/15x1
105/12x2
Dumbbell Shrugs
70s/15x1
70s/12x1
Favorite supplements that will hopefully be a staple throughout the year will be:
ON Gold Standard 100% Whey Protein
Creatine
Controlled Labs White Flood
Controlled Labs Purple Wraath
04/10/2011
Light Full Body
Bench Press
135/12x1
155/10x1
185/8x1
T Pushups
15/8x1
10/5x3
Deadlifts
135/8x2
185/8x1
Squats
135/12x1
185/8x1
Leg Extension
90/10x1
Overhead Shrugs
95/15x1
105/12x2
Dumbbell Shrugs
70s/15x1
70s/12x1
Comments
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*thread approved*
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04/11/2011
Heavy Legs
Squats
135/12x1
205/8x1
225/8x1
245/6x1
Lying Leg Curls
90/12x1
100/10x1
110/8x1
120/6x1
Deadlifts
135/10x3
Leg Extensions supersetted with Seated Calf Raises
90/12x1 + 35/10x1/8x2
110/8x1
130/8x1
Standing Calf Raises
135/20x1/12x2 -
04/13/2011
Chest/Back
Bench Press
135/12x1
155/10x1
185/6x1
205/4x1
225/1x1
Incline Barbell Bench Press
135/8x1
155/6x1
Incline Dumbbell Press
50s/8x2
Cable Flyes
80/12x1
95/10x1
110/8x1
T-Push-ups
10s/6x2
T-Bar Row
70/10x1
95/6x2
Dumbbell Row
60s/8x2
70s/6x1
Barbell Row
95/8x3 -
Today I felt fatigued from the start. My low carb diet is starting to set in. I'm seeing more cuts, but my strength is weaker throughout the week until I carb up on the weekend.
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I love doing deadlifts!!!!!!!!!!!
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You're only pulling 185 for Deadlifts? Are you talking regular/conventional lower back/posterior chain deads or Stiff Leg Deadlifts......?
If you're talking conventional deads, I'm sure you can pull more given that you're benching the same and squating more.
Hey man, those low carb diets will do it to you but one thing that helps me is drinking Carbs during the workout. These Carbs are negligable in terms of diet...
A mix of Scivation Xtend Refreshing Apple (BCAAs) + G2 low cal Gatorade (the forest green one **not** lemon line -Carbs) + ON Threshold (Beta Alanine powder) keeps me energized during my workouts.
Good luck. Also, besides hamstrings, Stiff Leg Deadlifts really hit the hip abductors (outter side thigh muscles) and help out with squating. They are my favorite leg exercise next to squats.
Keep it up dude. Good stuff. -
leftcoastkev wrote: »You're only pulling 185 for Deadlifts? Are you talking regular/conventional lower back/posterior chain deads or Stiff Leg Deadlifts......?
If you're talking conventional deads, I'm sure you can pull more given that you're benching the same and squating more.
Hey man, those low carb diets will do it to you but one thing that helps me is drinking Carbs during the workout. These Carbs are negligable in terms of diet...
A mix of Scivation Xtend Refreshing Apple (BCAAs) + G2 low cal Gatorade (the forest green one **not** lemon line -Carbs) + ON Threshold (Beta Alanine powder) keeps me energized during my workouts.
Good luck. Also, besides hamstrings, Stiff Leg Deadlifts really hit the hip abductors (outter side thigh muscles) and help out with squating. They are my favorite leg exercise next to squats.
Keep it up dude. Good stuff.
I've actually just started doing deadlifts so I'm still trying to get the form right before I go heavy. And yea I drink a gatorade or purple wraath during my workout. Preciate it. -
04/14/2011
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04/14/2011
Freestyle Day
Overhead Squats
45-pound bar/8x3
Standing calf raises
135/12x4
155/10x1
Lying Leg Curls
90/12x1
110/10x1
130/6x1
Jump Squats
15s/8x2
Seated Calf Raises
35/8x3 -
As one of the new exercises I want to incorporate into my training, I'm working on overhead squats. It's very awkward for me at the moment but practice makes perfect.
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You dont need to do incline BB and flat BB on the same day. You might over stress your muscles but overall the routine is solid.
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04/15/2011
Shoulders/Arms
Smith Machine Overhead Press
135/12x1
155/10x1
165/8x1
185/4x1
Lateral Dumbbell Raise
15s/12x1
20s/8x2
Dumbbell Press
35s/8x2
Frontal Raise
20s/8x2
Barbell Curl
50/12x1
55/10x1
60/8x1
Cable One Arm Curls
45/8x2
Hammer Curls
80/8x2
Chin-ups
5x2
Pressdowns superset with wrist curls
100/12x1
110/10x1
120/8x1
40/10x3
Overhead extensions
50/12x1
60/8x1
60/5x1
Dips
10x3 -
04/18/2011
Legs
Leg Extensions
90/10x2
Leg Press
180/12x1
270/10x1
360/6x1
Lying Leg Curls
90/12x1
110/10x1
130/8x1
Seated Calf Raises
45/8x3
Standing Calf Raises
25s/12x4 -
04/19/2011
Chest
T-pushups
12.5s/6x2
Incline Dumbbell Press
50s/8x1
55s/7x1
60s/6x1
Flat Bench Press
135/10x1
155/8x1
185/6x1
205/3x1
Cable Flies
80/12x1
95/10x1
110/8x1
125/5x1
Machine Chest Press
170/12x1
190/8x1
210/6x1 -
Some statistical updates:
My weight clocked in at 166 lbs still yesterday but my body fat percentage was down to 10.5%. Not sure how accurate this is, but I do see my abs and cuts much more so it is probably close. I'm trying Controlled Labs Reduction AM/PM shots today which help for fat loss. I got 2 free samples so I will see how it helps me today and if I feel anything different. My allergies to pollen is kicking my butt but the AC in the gym is the only place I feel safe lol so I'm probably gonna OD on training this week which is why I'm splitting up every body part. Overall, I'm seeing progress and barely doing any cardio. My diet is pretty much on point. -
truth spitter wrote: »04/14/2011
My man, your higher than 12% bf, more like 14-15. -
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04/20/2011
Back
Deadlifts
135/12x1
185/8x1
205/6x2
Barbell Row
135/8x3
T-bar Row
80/10x1
100/6x1
110/5x1
Dumbbell Row
60s/8x2
70s/6x1
Dumbbell Shrugs
70s/12x2
Overhead Shrugs
95/15x2
Cable One Arm Curls (I threw these in when I was waiting for someone to finish their set)
40/8x1
45/8x1
50/6x1 -
The Jackal wrote: »You dont need to do incline BB and flat BB on the same day. You might over stress your muscles but overall the routine is solid.
seriously???? -
04/21/2011
Shoulders
Machine Shoulder Press
110/15x1
130/10x1
130/6x1
Smith Machine Shoulder Press
135/8x1
155/6x1
185/4x1
Lateral Raise
15/10x1
20/8x1
25/6x1
Frontal Raise
15/10x1
20/8x2
Dumbbell Press
35s/8x1
40s/6x2
Cable Upright Row
50/12x1
60/10x1
70/8x1 -
04/22/2011
Arms
Barbell Curl
55/10x2
60/8x1
Cable Curls
90/10x1
100/8x1
110/6x1
Chin-ups
8x1
6x1
Hammer Curls
70/10x1
80/8x1
90/6x1
Pressdowns
100/10x1
110/8x1
120/6x1
Close Grip Bench Press
135/8x3
Skullcrushers
55/8x3
Wrist Curls
50/20x1 10x2 -
04/26/2011
Upper Body
Did not record but I hit every upper body part once or twice. Just wanted to get back into the swing of things after missing a few days. -
04/27/2011
Chest/Back
Squats (I know it is not chest or back but I wanted to throw them in for some reason)
135/15x1
185/8x1
Tpushups
15s/5x2
Bench Press
135/10x1
185/6x1
225/4x1
Deadlifts
135/10x1
205/8x1
250/3x1
Attempted 315 after sets and got it half way...I'll try it again next week...feeling good about my progress on deadlifts so far especially since I'm cutting and not bulking
Incline dumbbell press
50/8x3
Tbar row
70/10x1
90/8x1
100/5x1
Machine chest press
210/10x2
170/10x2
Chin ups
6x3 -
Nice gains bro. Exactly what type and kind of foods do you recommend?
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Nice gains bro. Exactly what type and kind of foods do you recommend?
I'm losing fat right now aka cutting and I keep it very simple: chicken ? , eggs, tuna, veggies, peanuts...high protein, moderate-low carb, moderate fat diet
when i was bulking i ate:
3,000-3,500 calories daily
300-400 g of carbs (veggies, fruits, pasta, wheat bread,rice)
200-250 g of protein (chicken, fish, steak, tuna, whey protein, casein protein, etc)
100-150 g of healthy fats (fish oil, nuts)
I also used creatine, and multivitamins. I worked out about 4 times a week, hitting each body part ONCE a week. U can gain weight without working out if u wanna be fat. If u wanna look good u need to train bruh. I didn't go over 13 percent body fat while putting on 30 pounds.
And even quicker way to gain weight would probably be drink a gallon of milk a day plus your other meals.
https://www.youtube.com/watch?v=9NJ7ScVaUR4
